Chest Bulking

[bakie]

Also, doing the incline with perfect form is key. If you don't you are setting yourself up for some serious shoulder injuries down the line. That's the kind of stuff one takes years to recover from. Just my opinion though.

[DSM4Life]

If you're doing the same exercises week in and week out with the same number of sets and the same number of reps, your body WON'T adapt because it has no reason to. It already has adapted and knows what you're going to throw at it. You're already targeting all areas of the chest with the exercises you're doing, but try variations of the same exercises or completely different ones all together while still hitting all angles of the chest. Also, change up your set/rep numbers from time to time. Low weights and high reps one week then heavy the next. Throw in some drop down sets too. The key is to keep your muscles guessing so that they're constantly adapting (growing) to be able to manage what you're throwing at them. This applies to all muscle groups. Check your ego at the door too, as form takes priority over weight. It doesn't matter how much you're benching if your ass is coming off the bench (making it a decline bench press rather than a flat). Ever seen a roofer's forearm? It's huge, and he's only swinging a 3 lb. hammer. Don't worry about over-training too much either, unless you're doing all this while not eating anything and never getting any sleep. If you worry about it, it will become an excuse to not train as hard as you could. When your chest says to you that it's done, do one more exercise for a few sets. What the hell, even if it's super low weight. If you completely fatigue/deplete the muscles, they'll have to grow to better handle the next torture session. Hope this helps.

Unless he keeps upping the weight.

[amcon]

Ditch the decline and the pushups. If you want mass do more weight, less reps, lest rest between sets. 90-120 seconds at most, you may not like it at first but you have to get used to it. Reps 6-8. 4 exercises is pleanty like this.

you dont need decline, waste of time

decline has been studied and said to hit more of the chest muscle that incline and flat... fyi

the key is hitting chest from dif angles and sufficent rest

steroids and diet help too

[bakie]

Use this and you'll level up.

http://thefitshow.tv/index.php?optio...son1&Itemid=69

I just put this knowledge to action in the gym today... You wouldn't believe the difference, yes I was ridiculed a bit cause I was doing really low weight. Wow, the way it pump my chest though. I would suggest anyone who wants to build a chest to take look into that link. The man knows his stuff.

[wanabeMASSIVE!]

4 sets of 10 reps per exercise. on my last set i try to fail 5-8. My rest is usually 1min

Try 3 sets of 5-8 of heavy ass weighted sets.You will need a spotter. Dont forget diet!

[kickinit]

look up info on vince gironda and his ideas. a lot of people don't work out his ways because they can't leave their ego at the door but it's done wonders for me and some others i know. he had three mr. olympia's that trained under him and he wouldn't let them do regular press's.
he started them on dips only. and not normal ones but he had a version of his own.
search "gironda dips" start easy with them to avoid injury.
his next chest work out he would use is something he called the neck press. on a flat bench you lower the bar to the neck instead of the chest. have to use lighter weights. i didn't think much of this one until the day after i tried it. you'll see if you try. engine search it as well.
and yes, you are doing too many things for chest day.

damn I have been doing this for about 5 yrs now, never knew someone invented it haha. I do my body at a 100% right angle and then do it, concentration on not dipping foward. I do dips another way too beside traditional, I push my legs and butt is far behind me as possible and then dip its very nice as well.

[kickinit]

Try 3 sets of 5-8 of heavy ass weighted sets.You will need a spotter. Dont forget diet!

I was never big into weighted dips, but what do you consider HEAVY ASS weight? I do 1, 45lb plate for 12 warmup, and then another 45lb plate for 2 sets of 10. I would add more weight, but with the 90lbs its hard to get the belt on my fat ass haha.... Do you do with with the dumbell or plates?

[Dukkit]

INCLINE INCLINE INCLINE FLYES FLYES FLYES....blast the upper and the rest will come..i had and i think alot of guys lack in chest, a friend of mine suggested inclines and flyes, a few months later and voila my chest was there....in fact i only do flat bb when i get bored, but typically its db incline press, flat db flyes, incline flyes, hammer incline, dips, and cable flyes with different variations, not in any specific order you choose. But hammer it, dont worry about weight your pushing but focus on chest contractions and form. if the gym is empty i will superset on exercise with another with lighter weights at a slower temple. try it bro, wish you luck and dont forget if you dont rest your chest it will not grow.

actually nark found some research stating that the upper chest muscles get worked just as much on decline chest presses as they do on incline chest presses

so techinically youd want to focus on decline... which would work alot more of the chest (upper, lower, inner)
with your grip being closer then shoulder width.

instead of upper which works less (upper)


but i throw all 3 in my regimen. flat, incline, decline ( i usually use weighted dips instead of actual decline bench though)

[Dukkit]

decline has been studied and said to hit more of the chest muscle that incline and flat... fyi

the key is hitting chest from dif angles and sufficent rest

steroids and diet help too

ahh you beat me too it

thats what i get for not readin the whole thread

lol

[eatrainrest]

hittig different muscle fibers using different rep ranges/exercises/ rep ranges periodically followed by great diet will allow for muscle growth and that is the key.. plain and simple.. kinda

[wanabeMASSIVE!]

I was never big into weighted dips, but what do you consider HEAVY ASS weight? I do 1, 45lb plate for 12 warmup, and then another 45lb plate for 2 sets of 10. I would add more weight, but with the 90lbs its hard to get the belt on my fat ass haha.... Do you do with with the dumbell or plates?

For mass productoin i would go for dbell,reason being is you could strain it by tensing the muscle on final point of movment to get pure tension.

Try btween 50 to 60 lbs on both sides to get atleast 4-6 reps of 3, do this with all excersises and you will increas mass. u will need a spotter! you really need to get outa the "comfort zone" to increas power and muscle, personally if i can do 12 reps of 3 without burning with a particular weight i move up 2.1/2 to 5kgs hevier, hope it helps.

[dstate52]

Use this and you'll level up.

http://thefitshow.tv/index.php?optio...son1&Itemid=69

This is a sick workout video... Milos is one of the best

[lovbyts]

Like it has been stated, FORM is 90%. I notice the most pump from doing light weight really slow with perfect form like in the vidoe. If I dont use perfect form it's my arms that get pumped/burned, not my chest.
Yes it's hard to leave the ego at the door but after I decided a few moths ago to play with some 100 lb dumbbells and throw them up a few times on bench my shoulder has been giving me problems ever since. Didnt hurt at the time, wasn't heavy but now
I think I will stick with light weight and slow burning reps for a while...

[dstate52]

Like it has been stated, FORM is 90%. I notice the most pump from doing light weight really slow with perfect form like in the vidoe. If I dont use perfect form it's my arms that get pumped/burned, not my chest.
Yes it's hard to leave the ego at the door but after I decided a few moths ago to play with some 100 lb dumbbells and throw them up a few times on bench my shoulder has been giving me problems ever since. Didnt hurt at the time, wasn't heavy but now
I think I will stick with light weight and slow burning reps for a while...

yeah man i am def. with you concerning the form. However i try to make it around 6-8 reps where i am failing within those reps. I've been doing this workout for a while and i get crazy chest pumps.

[ninesecz]

to much decline IMO I always use negative reps and forced reps when i want to add some thickness to my chest! chest is my genetically gifted bodypart though
I do 4 X flat 10-12
4 X Incl Dumbells 8-12
2 X Decline BArbell 15
3X semi incline dumbells 10-12
3X dec seck 12-15